There is a lot going on every day. Attention is often fragmented and there is a lot to track and take care of. It's important to take care of yourself in the midst of all that's happening in your life and the greater world. I don't mean in a massage/day spa sort of idea of self-care. This is not indulgence. This is essential. These foundational aspects of self-care are crucial for well-being. They include sleep, nutrition, movement, and contemplation.

Over the next weeks, I'll write more about each one of them. 
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For the time being, whenever you feel "off," I invite you to check in with yourself about your sleep habits/quality of sleep, nutrition patterns, movement/exercise habits, and contemplation time (meditation, yoga, prayer, relaxation practices).  

Whether you’re working from home, it’s likely you’ve increased the amount of time you are spending in front of screens over the last year. It’s work access, social and family connection, political and civic engagement, and entertainment. It’s also very exhausting for the mind and the body.
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Whenever possible, I invite you to take a short break from looking at a screen. When you do, try one (or more) of these to give your mind and body some rest and restoration:

• Look at something about 20 feet away for about 20 seconds (or longer).
• If your body allows, stand up for 30 seconds.
• If your body allows, stretch your arms over your head and reach for the ceiling. Take a few deep breaths in and out while stretching your arms up. Release and pause. Notice what’s there – mind and body.
• Close the eyes and do some gentle neck rolls, a few times in one direction and a few times in the other. Re-center your neck and notice what’s there – body and mind.
• Gently raise your shoulders toward your ears, hold for a moment or two, and release. Repeat a few times. Pause when you feel ready to and notice your mind and body.
• Gently roll your shoulders forward, up, back and down a few times; then down, back, up and forward. When you’re ready to stop, do so and notice sensations in your body and the state of your mind.
• If your body allows, bend down, and let your arms rest on your quads, knees, shins, toes or the floor. You may choose to bend your knees just a little for less strain. Take some breaths here and hold for about 30 seconds. Slowly rise up; notice your body and mind once you’re fully upright.
• If possible, go outside. Even for a minute. Let yourself see the sky, daylight and the surroundings. Notice and name to yourself what you see.
• If possible, go for a short walk. It may be around the block, maybe just down the street and back. Invite yourself to notice something new or different.
• If it’s not possible to go outside, look out of the window for a bit. Name to yourself what you see around you.
• When you get back to the screen, close your eyes, take three full conscious breaths (know that you’re breathing in and out).

These short breaks can be helpful in resetting the mind, allowing the body to rest and restore. The subtle movements help bring more oxygen and energy through the body. 

Recently, I was interviewed for a video series on tips for parents of teens. I think anyone can benefit from these though.  Check out the video: 

So much of how we operate as human beings is habitual. There are habits of how you get ready in the morning, of your movement, of how and what you eat, of how you spend your free time, etc. You even have habits of thinking! Typically, you operate from these places of habit on autopilot, without much awareness.

Most people try to change their habits at one time or another. It goes something like this for many… At some point, it becomes apparent to you that a habit is not working anymore, or it's not aligned with how you want to live, or it’s getting in the way of you functioning well. You decide to change it. You try to eliminate it, and after a few days or a week, you discover that it’s quite challenging. Maybe you do okay for a day or two and then slip back into that familiar way of being. You feel frustrated and maybe even give up…. If this has been your experience, you’re not alone. It is often the case that when you want to change a habit, there is a sense of urgency, often followed by disappointment and frustration when things don’t go the way you want quickly.

When you set out to change a habit, it may be the case that you’ve taken on too big of a task at once. It can be quite helpful to create small (tiny, even) concrete steps to focus on as you move toward changing a behavior or a habit. Commit to each step for a month, maybe even two, or three. For changes to integrate and be sustainable, the brain and nervous system need a lot of practice and repetition. A lot. Once a step feels like it is integrated and close to autopilot, it may be time to move on to the next step, and so on. Tread lightly and patiently.

While you’re in the process of changing an unwanted habit, challenging feelings will likely come up. It is important to recognize these feelings when they arise and name them. Naming how we feel lessens the intensity of the feeling. You may also choose to take some full, deep breaths and feel your feet on the ground as you practice being with your feelings. Remember to be gentle with yourself. This habit had served a purpose.

Another aspect of habit change that’s important is to choose a wholesome habit to cultivate as you decrease an unwholesome/unwanted one. It’s valuable to add a habit that feels joyful, meaningful or helps you thrive. In the same spirit as changing an unwanted habit, when you choose a wholesome habit to develop, create small, concrete steps to follow. Take one step at a time and be patient.

Changing a habit on your own can feel challenging and overwhelming. I invite you to contact me for support. You don’t have to do this alone.